Is SUP Good For Losing Weight?

Did you know that the average person burns 400 to 500 calories per hour doing stand up paddleboarding (SUP)? If you’re someone who wants to lose weight, then you may have been wondering if SUP is one way to do that. There are so many characteristics to what makes for a good activity to promote weight loss, and SUP performs well in all of those areas.

The Basics of Weightloss

Most people are aware that healthy weightloss stems from a combination of good food choices and regular physical activity. In order to lose just one pound, you have to burn or consume 3,500 calories in deficit. Now you can do that by simply eating less, exercising more or a combination of both.


The benefit of including exercise in your weight loss plan is that you automatically prevent from muscle being lost at the same time. Most people who lose weight without exercising end up losing muscle and fat. The problem with losing both muscle and fat is that muscle is what keeps your metabolism high and helps you burn more calories. You don’t want to lose muscle, and the only way to prevent that is by partaking in physical activity.

Why SUP Makes for a Great Exercise Program for Weight Loss

There are certain factors that ensure success in any weight loss program, including:


  • Burning a large amount of calories in a short amount of time
  • Being easily accessible
  • The fun factor
  • Utilizing large muscle groups


We’ll go through each of these factors one by one and see how SUP performs in each one.

Burning calories

As mentioned above, weight loss truly is determined by calories in versus out, and part of the out is how many calories are burned by exercising. Not everyone has hours available to focus on moving their bodies, so it’s crucial to find something that burns a large amount of calories in a reasonable amount of time.


SUP fulfills that. Just how much you burn depends on how much you weigh, your gender, how intensely you paddle, as well as the amount of time you spend. On average, most people burn between 400 and 550 calories per hour. For reference, a 150-pound woman burns 430 calories. A man would burn more calories. All things considered, it’s a good amount of calories that can help you achieve that 3,500 calorie deficit faster than with other activities like walking.

Easy Access

There’s no point in starting a workout regimen that costs you an arm and a leg, and where you have to drive an hour in order to participate in it. Some sports require you to purchase 100s of dollars in gear. One example is horseback riding, another is martial arts. With paddle boarding, this is not the case. Buying a board and paddle is really all you need at minimum and each of those are affordable.


As for where you do SUP, it’s more accessible if you live close to a body of water. There are very few places in the U.S. where Americans don’t live in driving distance of a lake, or river.

The Fun Factor

Something that is easily overlooked is the fun factor - aka how much fun you’re having while exercising. If you’re waking up dreading the activity, then that won’t be sustainable. Most people start making excuses then for why they can’t go or do it, which of course makes losing weight significantly more challenging.


If you’re enjoying your workout program or exercise, then you’ll find yourself going harder, going for longer periods of time, and participating in it more frequently. You’re also more likely to include family and friends while doing it. Accountability and support are huge when it comes to weight loss.


Another aspect that makes exercising fun is the equipment and accessories. Some look at what uniforms are being worn, others look at what color golf clubs they get to use. With SUP, you can personalize what kind of swim wear you’ll be wearing, or you can choose the color and print of your board. Either way, there’s no shortage in fun ways to dress up for the sport!


SUP is such a fun activity, it’s hard to imagine anyone waking up and NOT wanting to immediately grab a board and hit the road. When it’s fun, then it’s easier to stick with the routine and consistently doing it, so may as well choose an activity you can laugh and smile at.

Using large muscle groups

Another concept of weight loss and fitness is that the larger the muscle group you use, the more calories you burn. Thankfully, SUP uses the entire body when exercising. You’re not only using the core to balance, but you’re using your legs to keep you upright and steady. You’re also using your arms, back, and shoulders to paddle.


Since SUP is a full body workout, you’re using multiple large muscle groups which contribute to toning your body, burning fat, and ultimately lose weight.

Losing Weight CAN Be Fun

Some will gripe and groan when it comes to putting on their workout clothes and going to the gym, but it doesn’t have to be that way! Losing weight doesn’t have to be a chore or painful. Losing weight can very well be a fun challenge, a way to explore your environment, and get in touch with your body.


By participating in SUP, not only are you using a great way to lose weight, but you’re ensuring that you’re establishing new healthy habits. The more often you do something, the more likely you are to form a habit. Is there a habit better than SUP?


And if that’s not enough - what’s more fun than a paddle board with fun colors, or choosing the bikini/swim trunks you’ll be wearing? At SurfStar Co, we pride ourselves on manufacturing high quality paddle boards made to help you on your weight loss journey and be an expression of your personality. Choose any of our affordable bright-colored boards and enjoy the start of your healthier self today.

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